How to get through cold-weather workouts

Begin your outdoor exercise with preparation

CONTRIBUTED PHOTO SNOW GOING: Hikers enjoy the winter weather at Sugarcreek MetroPark.

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By Debbie Juniewicz, Contributing Writer Updated 12:44 PM Tuesday, January 3, 2012

The clear, crisp air ... the sun streaming effortlessly through leafless trees ... peaceful, sparsely populated trails and unobstructed views of the terrain and the wildlife.

An outdoor winter workout has a look and feel all its own. And while brisk winter winds and a few flurries may send some fair-weather exercise enthusiasts scurrying indoors, others find winter workouts to be a refreshing change of pace. Whether it’s a peaceful post-turkey day hike or an early-morning pre-shopping bike ride, there are lots of opportunities to spend quality time outdoors throughout the chilly winter months. A safe and enjoyable outdoor adventure should begin with thorough preparation.

WHAT TO WEAR

Dressing in layers is the key.

“As you are heating up, you can de-layer, but then if you stop moving, you can chill very quickly, so layer back up,” said Greg Brumitt, Five Rivers MetroParks’ director of outdoor connections.

The material itself also is critical.

“No cotton,” Brumitt said. “It holds moisture, doesn’t wick it away and has poor insulating characteristics.”

So, if your traditional white socks and thermal underwear are cotton, what should you replace them with? Look for clothing that wicks away moisture. Nike’s Dri-FIT line is made predominantly of polyester, while Patagonia has a line of outdoor apparel that is a blend of Merino wool and a recycled polyester blend designed to wick moisture and regulate body temperature. In inclement weather, a jacket that breathes will keep moisture from being trapped and eliminate the sauna effect of the old-school raincoats.

Wool socks are better than cotton at keeping feet warm, dry and comfortable. Brumitt suggest visiting a local outfitter for help selecting apparel. Great Miami Outfitters in Miamisburg, Whitewater Warehouse in Dayton, and Up and Running in Washington Twp. and Troy all carry apparel. Sporting goods stores also can be a good starting point.

Specific outdoor activities like kayaking and biking might require additional gear such as paddling gloves and shoe covers. Hats can do double duty for warmth and sun protection.

“Heat is rough on some people,” Brumitt said. “So, if you’re dressed properly, getting out in the cooler months can be really enjoyable.”

WHAT TO BRING

Beyond the apparel, outdoor winter workouts require some additional planning and preparation.

Understanding the weather conditions and the terrain are especially important in winter. While cellphones can come in handy for weather forecasts and maps, Brumitt suggests using more traditional resources as well.

“Smart phones are the Swiss army knife of technology but technology can fail you,” he said. “Always have a map if you are unfamiliar with an area.”

Sun protection can be even more critical in the winter with little shade and the reflective qualities of snow. Sunscreen, sunglasses and lip balm should all be on hand.

While it might take longer to break a sweat in December than it does in July, hydration is still critical in the winter — maybe even more so.

“The air is drier so it pulls water out of the body,” Brumitt said. “So hydrating is really key in the colder months.”

And good news for those who indulge with an extra helping of mashed potatoes or stuffing, those extra calories might come in handy. General caloric requirements increase in the winter due to the energy expended to keep the body warm.

“You need more calories to fuel up for your trip,” Brumitt said.

STAYING SAFE

There can be health risks associated with spending extended periods of time outdoors in freezing or near-freezing temperatures. Hypothermia and frostbite are two of those risks and the Centers for Disease Control and Prevention advises people to seek medical care if either condition is suspected.

Whether it’s a long hike or a lengthy bike ride, having a friend tag along is especially helpful in the cold winter months, as some of the symptoms of hypothermia (such as confusion) or frostbite (skin discoloration) might be noticed by someone else before the victim becomes aware of them.

Thorough preparation and awareness of the warning signs of health risks can go a long way toward having a safe and enjoyable winter season in the great outdoors.

get outdoors this week

Saturday, Nov. 19: Hike for the Health of It, 2-3:30 p.m. at Possum Creek MetroPark. Information, call (937) 277-4734.

Sunday, Nov. 20: Carriage Hill Hike with the Metro Dayton Hikers, 1:30 to 3:30 p.m. Information, call Chris Sands at (937) 687-0114.

Tuesday, Nov. 22: Adult Nature Walk, 9 to 11 a.m. at Eastwood MetroPark. Information, call (937) 277-4178.

Tuesday, Nov. 22: Tike Hike: Wild Turkeys, 10-11 a.m. at Germantown MetroPark. Information, call (937) 277-4178.

Friday, Nov. 25: MetroParks Ice Rink Grand Opening, 11 a.m. to 10 p.m., Cost: $5. Information, call (937) 274-0126.

winter-weather risks

Hypothermia: When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Prolonged exposure to cold will eventually use up your body’s stored energy. The result is hypothermia, or abnormally low body temperature.

■ Most likely at very cold temperatures.

■ Can occur in cool temperatures (above 40 degrees) if a person becomes chilled from rain sweat or submersion in water.

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